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Say Farewell to These 8 Concentration Killers

Everyone has trouble focusing from time to time, but adults with attention deficit hyperactivity disorder (ADHD) regularly struggle with concentrating on the task at hand. It doesn't help that your day is filled with distractions: hunger, email, facebook, other chores. Here are some of the most common distractions and how to deal with them when you have adult ADHD.

You've Got Mail

You sit down at your desk and the flood begins: you have at least 50 new emails in your inbox. It's a universal problem these days — emails can be a distraction even if you don't have adult ADHD.

The Fix: Out of sight, out of mind. Set your spam filter on high so you don't receive junk emails. Turn off the settings that notify you every time a new email arrives. Set a limited time frame — say, before lunch and before leaving work — for checking and replying to emails, and stick to it. Delete or file any emails you no longer need as soon as you're finished with them.

Friends on Facebook

Facebook is a great way to find out what your nearest and dearest — or interesting acquaintances — are up to. But checking your Facebook page every hour can be a huge distraction, especially if you have ADHD. It's easy to lose track of time when reading and posting messages or just wandering from random timeline to random timeline.

The Fix: Establish boundaries. As with your email, set rules for using Facebook and Twitter. Allow yourself to check them only one or two times a day at most. Set a timer when you go to the sites — or get an app to do it for you — so that you don't stay there for too long.

What's That Noise?

With adult ADHD, background noise can be a huge distraction. Conversations, loud music, and even irregular sounds can put a halt to thoughts and productivity. But the right kind of noise may do just the opposite: A recent Swedish study found that inattentive children performed better in school when white noise was played in the background.

The Fix: Change your tune. Stephanie Moulton Sarkis, PhD, a nationally certified counselor and licensed mental health counselor specializing in ADHD in Boca Raton, Fla., was diagnosed with ADHD when she was 23. She finds that listening to up-tempo music helps her concentrate when she's sitting at her desk. The music drowns out any distracting background noise. Sarkis also finds sitting on a Pilates exercise ball while working at her desk to be a big help. The music and the exercise ball are "concentrated distractions," she said. Test out different solutions to find the best one for you.

Those Ring Tones

Your phone can be another huge distraction. It's not just the incoming calls but also the text messages, apps, games, music, news... you name it. So how do you resist the constant temptation to check and play with your phone?

The Fix: Just say no. Simple, said Ari Tuckman, PsyD, a psychologist in private practice in West Chester, Pa., and author of More Attention, Less Deficit: Success Strategies for Adults With ADHD. "Keep it turned off," he said, because when you have adult ADHD, it's better to eliminate the distraction before it becomes one. Check and respond to messages only at a time you have designated for the task.

What's for Lunch?

That growling you hear isn't your angry dog, it's your stomach. You forgot to eat breakfast, now it's almost noon, and you're starving. When you have adult ADHD, hunger can be as big of a distraction as electronic devices.

The Fix: Plan ahead. Be sure you don't skip meals. Keep high-protein, high-fiber snacks handy, and keep your stomach full — your brain will be sharper and less likely to wander. Don't waste time or calories on refined and processed foods.

Parent Problems

The Fix: Be clear. If they're old enough, tell them you have to concentrate and ask them not to bother you for at least an hour or two, says Tuckman. Give them a specific time when you'll be available to give them your undivided attention. If they're younger and need care, arrange for someone to watch them while you're trying to focus.

Stress Overload

When work starts piling up, it can be difficult to concentrate and complete any one of the tasks on your must-do list. Stress can cause headaches and tightening of your shoulder and neck muscles, making it even harder for you to concentrate.

The Fix: Keep calm and carry on. Tom Menditto, a Pittsburgh-based ADHD coach who has been ADHD-symptom free for 13 years, found meditation helped him a great deal when stress overwhelmed him and he couldn't concentrate. Now he advises others to try to catch themselves when they're feeling overwhelmed. Concentrate on your breathing, he said, and "the feeling of your feet on the ground."

I'm So Tired

Fatigue can be a concentration killer for anyone, not just those with adult ADHD. How many times have you heard someone say she's too tired to concentrate? "It takes mental energy to resist distractions, and you only have a certain amount of that, and even less when you're tired," Tuckman said.

The Fix: Resolve to get rest. First, try to get at least seven hours of sleep every night. Go to bed and wake up at the same time every day to set your body clock. Also, get regular exercise. Exercise will help you sleep better and improve your mood as it releases those feel-good hormones known as endorphins. The happier you are, the more you'll be able to concentrate.

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